Old-School 3 day per week thread....

[The Shadow]

Zebo - I'm up 10 pounds. Wed will be 4 weeks.

I'm at 295 on squats too. I think I might just keep the weight there for a while to give my joints time to get stronger.

Fro - keep the weight the same but try to add reps until you hit 10-15 then bump the weight up. This would be the "heavy" squat day. On the light day keep reps the same but back off to 250 or so.

 

[frorider6]

Fro - keep the weight the same but try to add reps until you hit 10-15 then bump the weight up. This would be the "heavy" squat day. On the light day keep reps the same but back off to 250 or so.

Which would be the light day. Monday (5 sets of 3 reps) or Friday (5 sets of 5 reps)?

 

[Zebo]

Zebo - what were you training on the day/preceding workout b-4 the pain??


Overtraining may begin to creep in. If so, increase carbs and protein slightly and rest more on rest days. Take a hot bath after training and get a rundown if possible.

The 295 squats were what did it.....I think. I did this about a year ago on the Leg Press. Opposite side of my body.
Freak thing is....it hurts with a front/back motion, but not with a side to side stretch. If you check this link....it hurts where the #1 is pointing to. I think its muscular rather than rib.

http://www.exrx.net/Muscles/Obliques.html

I will up carbs and protein and rest more, for sure.
If not, I have a good sports medicine doc that did my knee.

I think I'll hang at 295 and up the reps until this thing heals.....

Thanks guys!

 

[The Shadow]

Which would be the light day. Monday (5 sets of 3 reps) or Friday (5 sets of 5 reps)?

Monday is light - ~250 for max reps

Friday is heavy - 295 for max reps

Try to move the reps up for both days.

 

[Zebo]

Bump......

Stayin' Alive, Stayin' Alive.......

 

[slotline]

I have been looking for a workout routine and I think this is the one I want to try. My goal is to gain weight period. I am 6'1" 175 and have been training for about 2 1\2 years. I have been loading up on food and should be getting my triple threat in soon. What are barbell rows and how should I go about doing the dead lifts. We have a fairly small gym but some good machines. I have never done deadlifts before. Also I am only doing 5 sets of bench on Wednesday? Is that right just the flat bench or should I do incline dumbells too and stuff like that. Thanks.

 

[HappyScrappy]

slotline - check out this site:
http://www.exrx.net/Lists/Directory.html

it will show you all the muscles and the moves that work them, and how to do said moves.

I just got back from the gym today.
my bench still hasn't fucking gone up... maskdfjoflkjsdahsdfh.
but my sl dl is now up to 205. I think I was at 225 when I used to do them while on lots of stuff awhile back. although I have to use wrist straps now at this point to make it to 8 whereas back then I didn't (for 6).

 

[Zebo]

Great site Scrap, I use it alot now for reference. Very detailed!

I'm using thw wrist straps now too. My grip has gone to shit with this weight......I am having some tenderness at the knuckle of the thumb. Maybe hooks.......hmmmm

 

[HappyScrappy]

I am having some tenderness at the knuckle of the thumb.

yes!! me too - and my left elbow. bench seems to aggrevate them both the most.

 

[kunta]

After going through this thread I'm gonna start this routine on Mon and will post my results every week. But i got some questions first.

When doing squats or DL, do you do 20 rep breathing sets every time you do them or every other time?

Frorider, how many calories and grams of protein are you taking in a day on average?

Hoping i can gain 8-10 lbs in feb